It’s a modern paradox that we only get the freedom of flying through the air when we are squeezed shoulder-to-shoulder with other humans for the duration. But you probably have a little wiggle room in that seat, and doing some exercises can help relieve that cramped feeling.

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Staying in motion is also good for your health. The American Society of Hematology notes that if you want to prevent blood clots, the main risk of staying seated for so long, it’s good to get up and walk every couple of hours if you can. The next best thing, they say, is changing positions in your seat.

So pull up this video the next time you’re stuck in that middle seat. In it, Andrea, founder and CEO of the and/life personal training app (free to download, $19.99/month subscription) guides you through 10 minutes of stretches and muscle contractions that will make your body feel like it’s moving, even if you’re kind of stuck in one place.